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WOD 20 min AMRAP w/ partner 5 pull-ups 10 box step-ups w/ plate overhead (45/25) 15 sit-ups 250m row* *one partner works on reps while other partner rows 250m Total: 10 rounds + 23 (finished 11 rounds after time expired)

2.14 mile walk Time: 35:13 (16:27 average per mile pace, 273 calories, 99 bpm) WOD 5 rounds 10 sit-ups 8 box jumps 6 push-ups 4 wall balls 2 pull-ups 100m run Time: 10:23  

WOD “Dice” w/ Kat 25 min AMRAP 1 – box jumps (20″) 2 – sit-ups (x3) 3 – kb swings (1.5/1.0) 4 – wall balls (20/14) 5 – push-ups 6 – oblique side bends (per side) Total: 47, 129, 37, 45, 19, 42 (roundup: 3, 21, 13, 5, 31, 8)

WOD 20 min AMRAP 1000m row 10 t2b 15 burpees Total: 2 rounds + 20 reps (push-ups on 2nd and 3rd rounds. Completed 3rd round after time expired)

WOD “Deck of Cards” w/ Kat ♦️– push-ups ♠️ – deadlifts (155/135) ♥️ – wall balls (20/14) ♣️ – sit-ups (x2) J – 10 obliques per side (side bends) (35/25) Q – 10 db snatch (5 per side) (35/25) K – 10 lunges (10 per leg) A – 10 mountain …

Warm-up 400m row Stretch Strict press 10 x 85 8 x 95 6 x 100 4 x 105 2 x 110 WOD 21 – 15 – 9 Kb swings (1.5 pd) Sit-ups Push-ups Squats Time: 7:25

WOD 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 bench press (115/75) wall balls (20/14) atomic sit-ups (15#) d-ball slams (70#) (OSBDs) Time: 29:31

WOD 20 min AMRAP 5 push press (75/65) 10 push-ups 5 OH squats (75/65) 10 sit-ups Total: 8 rounds